10 Best Dumbbell Rear Lateral Raise Alternatives for Home and Gym
If you can’t do the dumbbell rear lateral raise, use exercises that preserve horizontal abduction and external rotation to hit the posterior delts. Try chest-supported rear delt raises, band pull-aparts, face pulls, prone T-raises, or single-arm cable reverse flies. Cue: hinge at the hips, keep elbows slightly bent and lead with the elbows to maximize posterior delt activation.
Original Exercise: Dumbbell Rear Lateral Raise
How to Perform Dumbbell Rear Lateral Raise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight and core engaged.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Best Dumbbell Rear Lateral Raise Alternatives
1. Barbell Rear Delt Raise
94.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
2. Dumbbell Rear Fly
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down towards the ground, palms facing each other.
- Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
3. Dumbbell Reverse Fly
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Extend your arms straight down in front of you, palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
4. Dumbbell Rear Lateral Raise (support Head)
88.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Scaption
84.2% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
6. Dumbbell Incline Y-raise
83.9% MatchHow to perform this exercise
- Set an incline bench to a 45-degree angle and sit on it with a dumbbell in each hand, palms facing inwards.
- Lean forward slightly and let your arms hang straight down, keeping a slight bend in your elbows.
- Raise your arms out to the sides and up in a Y shape until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
7. Dumbbell Incline Rear Lateral Raise
83.9% MatchHow to perform this exercise
- Set up an incline bench at a 45-degree angle.
- Sit on the bench with your chest against the backrest and hold a dumbbell in each hand.
- Extend your arms straight down with your palms facing each other.
- Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
8. Dumbbell Full Can Lateral Raise
83.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
9. Dumbbell Standing Around World
83.7% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
10. Dumbbell Lateral Raise
83.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
- Keep your back straight and engage your core.
- Raise your arms out to the sides until they are parallel to the floor, keeping a slight bend in your elbows.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Dumbbell Rear Lateral Raise Alternative
You might swap the dumbbell rear lateral raise for several reasons: shoulder pain with elevation, lack of dumbbells, poor technique, or a need for more posterior chain stability. Alternatives let you change loading vectors, reduce impingement by limiting overhead elevation, or bias scapular retraction and external rotation. For example, chest-supported rear delt raises remove lumbar load and isolate posterior delts, while face pulls add external-rotation demand to train the rotator cuff. Use a cue such as “pull the shoulder blades back and down” to emphasize posterior delt and rhomboid engagement rather than upper trapezius elevation.
How to Choose the Right Substitute
Pick a substitute based on equipment, pain tolerance, and training goal. For hypertrophy prioritize full ROM and time under tension—use single-arm cable reverse flies with a controlled 2–3 second eccentric. If you have shoulder impingement choose chest-supported or prone variations to limit scapular elevation and maintain external rotation. For endurance or posture work choose band pull-aparts or face pulls with higher reps and a focus on scapular retraction. Always cue neutral spine, slight elbow bend, and lead with the elbow to preserve horizontal abduction mechanics and maximize posterior delt activation.
Frequently Asked Questions
What muscles does Dumbbell Rear Lateral Raise work?
The exercise primarily targets the posterior deltoid and also recruits the infraspinatus, teres minor, and upper back (rhomboids/trapezius) for scapular control. Biomechanically it is horizontal abduction with external rotation, so cueing elbow lead improves posterior delt loading.
What is the best bodyweight alternative to Dumbbell Rear Lateral Raise?
Prone T-raises on a bench or floor are the best bodyweight substitute; lie chest-down and lift arms in a T while squeezing the shoulder blades. Cue a slight elbow bend and scapular retraction to maximize posterior delt and rhomboid activation.
Can I build muscle without doing Dumbbell Rear Lateral Raise?
Yes. You can hypertrophy the posterior delts with alternatives like face pulls, single-arm cable reverse flies, and chest-supported raises that recreate horizontal abduction and external rotation. Focus on progressive overload, controlled eccentrics, and cues that emphasize elbow-leading movement to ensure the posterior delts receive adequate stimulus.
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